Essentials of Nutrition for Sports

A McDonald’s fish filet sandwic

h has 26 grams of fat and 45

milligrams of cholesterol, more than the same restaurant’s cheeseburger.

A large bucket of unbuttered movie theater popcorn popped in

coconut oil has the equivalent of three days’ saturated fat. Watch Portion Size

One serving of meat or fish is 3.5 ounces; it is about the size of

the palm of your hand or a deck of cards. Steam, Bake, Poach, or Broil

If you do want to sauté, use a

nonstick skillet and substitute

broth for fat. Alternatively, use vegetable-oil spray. Avoid deep-fat frying. Choose the Right Fats and Oils

Choose vegetable oils (except coconut and palm kernel oils) and

soft margarines (liquid, tub, or spray) over solid shortenings, hard margarines, and animal fats, including butter.

Coconut and palm kernel oils are higher in saturated fat than

butter. Canola, olive, almond, peanut, avocado, and certain fish oils are high in monounsaturated fats. Corn, soybean, safflower, sunflower, and sesame seed oils are high in polyunsaturated fats. Choose Lean Meat in Moderation

When you do eat meat, eat less and eat leaner. The American Heart Association recommends eating no more

than 6 ounces of cooked lean meat, skinless poultry, fish, or seafood daily.

Choose cuts with a minimum of visible fat. Trim all visible fat

from meat and remove the skin from poultry before eating.

“Select” grade meats tend to be lower in fat than “Choice” or

“Prime.”

Consider Fish

Most fish are lower in saturated fat than meat. Some fish, such as mackerel, sardines, and salmon, contain

omega-3 fatty acids that may offer protection against heart disease. Go Meatless Occasionally

Prepare legumes (dried peas and beans), pasta, and rice dishes

for your main course, using low-fat or fat-free dairy products.

Do not think automatically of cheese as a healthy meat-

substitute.

Many cheeses, like ice cream, have 60% to 70% of their calories

from fat. Emphasize Grains, Fruits, Vegetables, and Beans

These filling foods not only serve as stand-ins for richer meat

and dairy products, but also cont

ain carotene, vitamins C and E,

selenium, and soluble fiber.

High-fat exceptions include coconut, olives, and avocado. Small

portions of avocado and olives are okay—they are high in monounsaturates. Avoid coconut, which is high in saturated fats. Use Fat-free Milk, Avoid Fatty Milk

Choose fat-free instead of whole milk, a frozen fruit juice bar or

low-fat frozen yogurt over ice cream; a slice of angel food cake over a brownie.

If you think that 2% milk is low in fat, think again. Two percent

refers to fat content by weight. In

terms of calories from fat, it is

33%. Whole milk gets one-half its calories from fat.

Fat-free milk has zero calories from fat, and it is a great source

of protein, carbohydrate, vitamins, and minerals, including calcium. It is one of the best foods there is.

If fat-free milk tastes too watery, adapt, as you do with any other

training program. Let your body adjust. Get used to fat-free milk by

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